PNF..

PNF Stretching..

What is PNF Stretching?
PNF also know as proprioceptive neoromuscular facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.

What is it used for?
This method of training is used for is rehabilitation facilities, by athletes in training, and by people who simply want to work on keeping fit. These exercises also increase range of motion of a joint due to the increase in flexibility. This is done by using a combination of static passive stretching and isometric stretching. The agonist and the antagonist muscle groups of the specific area are alternately contracted and relaxed in order to achieve the benefits of this type of stretching. Flexibility is used to establish a functional range of motion before proceeding to resistive exercises. Also, PNF stretching can help prevent injury or re-injury and can provide a good warm-up for upcoming exercises.

How do carry out PNF Stretching?

• A partner moves the athletes extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
• On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
• The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

What guidlines do you have to follow when doing PNF?

1. Leave 48 hours between PNF stretching routines. 2. Perform only one exercise per muscle group in a session. 3. For each muscle group complete 2-5 sets of the chosen exercise. 4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase. 5. PNF stretching is not recommended for anyone under the age of 18. 6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it. 7. Avoid PNF immediately before, or on the morning of competition.